- 1 cup frozen raspberries
- ½ cup frozen blueberries
- ½ cup frozen cranberries
- ⅓ cup packed pitted medjool dates
- 2 tbsp lemon juice
- 2 tbsp whole chia seeds
Sugar Free Berry Jam
A couple months ago, I was watching a short documentary on food and I learned that, in Canada, for a jam to be called jam, it has to contain at least 50% of sugar, or else it would need to be called a fruit spread.
This translates into up to 10 grams of sugar per tablespoon (the recommended serving size). I realized that this meant that every time I spread a generous layer of my favourite berry jam, I was basically eating 2 teaspoons of plain white sugar!
You might say, we’ll it’s not that much sugar, it’s not that bad… Of course, eating 1 tablespoon of jam occasionally will not have an irreversible effect on your health or anything, but when you have a PB&J toast almost everyday, that tablespoon of jam adds up to 14 teaspoons of sugar (or almost 1/3 of a cup!)
I doubt any of us could eat 1/3 cup of plain white sugar in one sitting if we were asked to…
If you are reading this and wondering ok so now, how do I get to enjoy my favourite berry spread without feeling like I am basically eating a dessert?
My solution is simple: dates!
As mentioned in a previous blog post, dates are not only suuuuper sweet (they are made of 80% sugar – the natural kind), but they are also packed with vitamins, minerals and FIBER, unlike the white sugar used in traditional jam that has zero nutritional value.
Making this jam is so simple, you would not believe it & the result is so tasty that I promise you will not even be tempted to go back to eating traditional jams!
This sugar free berry jam has the cleanest ingredient list you will find. No added preservatives, no colouring.
Sweetened only with dates.
Using only whole food.
Rich in fibre and antioxidants.
If you want to give fruit-sweetened spread a try, please do; I know you will absolutely love them! And if you do end up making it, share it on social media and tag me (@muriellebanackissa).
Have a wonderful week my friends!